Whenever we think of a salad, the first thing that comes to our mind is a bowl of chopped veggies, and eating it is just because a dietician has advised us to. There are very few people who like to eat salad bowls on their own. It’s a preconceived notion that whenever we see someone eating a salad bowl the first thing that comes to her mind is he/she might be on a diet.
But today we are talking about a delicious chickpea salad or Chole in Hindi, that when you have it once, you will start making it regularly!
You can have it for breakfast lunch dinner or any time you are hungry. This is easy to make, it’s delicious and filled with nutrients. Plus, point? It’s low in calories too.
How Many Calories?
One serving of chickpea salad gives around 166- 167 Calories. The protein content is 30 calories, fat is 20 calories and carbohydrates comprise the rest of the calories.
Chickpea Salad Calories – 1 cup 231g
| Amount Per Serving | |
|---|---|
| Calories 301 | Calories from Fat 118 |
| %Daily Value | |
| Total Fat 13g | 20% |
| Saturated Fat 1.7g | 9% |
| Trans fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 460mg | 19% |
| Potassium 324mg | 9% |
| Total Carbohydrates 37g | 12% |
| Dietary Fiber 10g | 40% |
| Sugars 7.9g | |
| Protein 11g | |
| Vitamin A | 23% |
| Vitamin C | 64% |
| Calcium | 8% |
| Iron | 10% |
Chick Pea Salad Benefits
Good for diabetics
Chickpea salad is a complex carbohydrate and takes time to digest. It slowly releases sugar, and not quickly thus not shooting sugar levels in the body.
Keeps your cravings at bay
Chickpea salad is rich in fiber, keeping you full for long hours, and also helps in easy digestion. The fiber content also prevents constipation and promotes the smooth passage of stool.
Rich Protein content
Chickpeas are high in protein making them great for all age groups. Protein is important for repairing muscles, strong bones, and the formation of new cells. It is also a natural source for people wanting to consume more protein.
Egg or Paneer, Which is a Better Source of Protein?
For the formation of Bones
The magnesium content helps in bone and teeth formation. It also facilitates the metabolism of calcium and potassium. Chickpeas contribute to around 40% of daily body requirements.
Filled with Vitamins
The various vegetables present in the salad contain numerous vitamins and minerals all beneficial for the body. The veggie content provides Vitamin C, Vitamin A, fiber, helps reduce inflammation, provides iron, folate, and many other nutrients.
Increases immunity
The Vitamin C content in the salad helps increase and build immunity in the body.
Vegan Chickpea Salad Recipe Time
You know the benefits, now get your bowls out and get stirring-
- Before making Chickpeas(Chana or Chhole), you need to soak them overnight.
- Then take the chickpeas in a cooker and boil them for 2-3 whistles. Add salt to the water.
- Now take a small bowl and 2-3 tablespoons of curd, chopped mint, salt as per taste, and some pepper, mix well.
- Now add the cooked chickpeas, add chopped tomato, chopped onions, chopped green onions, and the mint spread, and mix well with a light hand.
Squeeze some lemon juice and serve fresh!
The chickpea salad is healthy, light on the stomach, and easy to make. This is a perfect meal for those staying alone or when you don’t want to cook something and still eat something healthy. The ingredients of chickpea salad are basic and very nutritious.
This is great for people on a diet and people trying to eat healthily! The add-on is, that people of all ages will love it, and kids will love it too.
